Noj hmo rau cov neeg mob ntshav qab zib: dab tsi los ua noj nrog ntshav qab zib hom 2

Nws tshwm sim uas ib tus neeg raug kuaj mob ntshav qab zib hom 2 yuav ntshai tsis muaj qhov tshwm sim tsis zoo ntawm tus kab mob, tab sis ntawm qhov yuav tsum tau ua raws li kev noj zaub mov tshwj xeeb. Qhov tseeb, tsis muaj ntau txoj kev txwv, tib qhov "chaw noj mov" tau teeb tsa rau lawv tus kheej los ntawm txhua tus neeg uas tsuas xav kom noj qab haus huv thiab yuag. Thiab lawv zoo siab heev nrog lub neej thiab lawv cov nplua nuj (yog, nws tau nplua nuj!) Noj zaub mov. Vim tias cov tais diav qab los ntawm cov khoom lag luam pom zoo rau cov khoom noj khoom haus ntawm cov neeg mob ntshav qab zib tuaj yeem ua qhov ntau. Peb yuav muab ob peb cov zaub mov noj raws li uas koj tuaj yeem npaj tais diav rau tus mob ntshav qab zib hom 2, ua rau cov zaub mov zoo rau hnub ntawd.

Noj qab zib rau cov ntshav qab zib

Kev noj haus rau ntshav qab zib yuav tsum ua kom zoo thiab muaj txhua yam tsim nyog rau lub cev.

Cov zaub mov tseem ceeb yog protein, cov rog, carbohydrates, vitamins thiab minerals, dej. Peb cov zaub mov muaj lawv. Cov protein, cov rog thiab carbohydrates yog qhov tseem ceeb ntawm lub zog thiab cov khoom siv hauv tsev rau lub hlwb thiab cov ntaub so ntswg ntawm peb lub cev.

Qhov piv ntawm cov tshuaj no yog qhov zoo:

Qhov ntsuas ntawm qhov ntsuas ntawm tus nqi zog ntawm cov zaub mov yog kilocalorie (kcal).

Yog li thaum faib:

1 gram ntawm carbohydrates yog tso tawm - 4 kcal ntawm lub zog,
1 gram ntawm cov protein - 4 kcal,
1 gram ntawm cov rog - 9 kcal.

Tus neeg mob ntshav qab zib yuav tsum noj, sib haum rau nws lub hnub nyoog, poj niam txiv neej, hnyav thiab kev ua neej, cov lej ntawm lub kilocalories ib hnub.

Nrog lub cev nyhav thiab nruab nrab lub cev ua si, cov ntsiab lus ntawm cov calories ntawm qhov kev noj haus txhua hnub yuav tsum ua raws li hauv qab no:

Lub hnub nyoog	Tus txiv neej	Cov poj niam
19 – 24	2600	2200
25 – 50	2400	2000
51 – 64	2200	1800
Tshaj 64	1900	1700

Yog tias tus neeg mob ntshav qab zib muaj qhov hnyav dhau, ces cov ntsiab lus tsis muaj calorie tsawg yog 20%.

Lub hom phiaj tseem ceeb ntawm kev noj zaub mov kom zoo yog tswj hwm cov ntshav qab zib kom nyob sib luag, tsis muaj kev hloov pauv nyob rau hauv qhov loj los me. Rau lub hom phiaj no, cov zaub mov fractional ntawm tus neeg mob ntshav qab zib mellitus yog muab, uas yog, cov ntsiab lus txhua hnub hauv calorie yuav tsum tau muab faib ua 5-6 pluas noj tauj ib hnub.

Pluas tshais (thaum 7-8 teev) - 25%
2 Pluas tshais (thaum 10 - 11 teev) - 10 - 15%
Noj su (thaum 13-14 teev) - 30%
Noj sus thaum tav su (thaum 16 - 17 teev) - 10 - 15%
Noj hmo (thaum 18 - 19 teev) - 20%

Khoom txom ncauj ua ntej mus pw (ntawm 21 - 22 teev) - 10%.

Cov Khoom Noj Tiv Thaiv Ntshav Qab Zib

Koj yuav tsum noj fractionally, hauv qee qhov me me txog li 5-6 zaug hauv ib hnub nyob rau tib lub sijhawm.
Ua kom tiav: cais tawm, qab zib, dej qab zib, cov zaub mov yooj yim, hnyuv ntxwm, pickles thiab haus luam yeeb, tsiaj cov rog, cov nqaij rog, cov khoom noj muaj rog, ua kom yuag (ce nplej, mov dawb), khob cij dawb, yob, buns. Ntsev tsuas pub rau 5 grams nyob rau ib hnub.
Tsis suav cov khoom kib, hloov rau lawv nrog kev ua noj ua noj, ua noj, ci thiab nqaij ci. Thawj cov tais diav yuav tsum npaj rau ib theem ob daig lossis dej.
Carbohydrates yuav tsum yog:

cov nplej zom tag nrho (buckwheat, oatmeal, barley, txhuv xim av, durum nplej nplej),
legumes (taum pauv, taum pauv, lentils),
wholemeal mov ci, whole grain breads,
zaub (Nws yog qhov pom zoo kom haus cov qos yaj ywm, carrots thiab beets hauv kev sim),
txiv hmab txiv ntoo (tshwj tsis yog txiv hmab, txiv tsawb, txiv ntoo qab zib, hnub, figs, prunes, qhuav apricots, raisins).
Qab zib tshuaj yej nyiam yuav tsum siv sweeteners es tsis txhob qab zib.

Noj cov ntshav qab zib - zaub mov

Txhawm rau kom nws yooj yim rau hloov mus rau txoj kev kho kom zoo rau lub cev, sim noj ib pliag hauv cov zaub mov hauv qab no. Cov zaub mov no muaj 1200 - 1400 kcal - rau cov neeg uas xav tau kom txo hnyav. Yog tias koj muaj lub cev qhov hnyav ib txwm, tom qab ntawd koj tuaj yeem nce cov naj npawb ntawm cov khoom ntxiv rau cov khoom siv tseem ceeb hauv lub cev, thaum qhov hnyav ntawd yuav tsis tu ncua. Thaum koj pom tseeb dua txog cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo rau ntshav qab zib, koj tuaj yeem kho cov zaub mov no kom haum koj cov saj.

Noj	Ntawv qhia zaub mov
Noj tshais	Porridge (tsis yog semolina thiab tsis mov!) - 200 gr., Nqaij 17% rog - 40 gr., Mov ci - 25 gr., Tshuaj yej lossis kas fes (qab zib tsis pub dawb).
2 Noj tshais	Kua - 150 gr., Tshuaj yej (tsis muaj qab zib) - 250 gr., Biscuits (tsis muaj qab zib) - 20 gr.
Noj su	Zaub xam lav - 100 gr., Borsch - 250 gr., Chav nqaij cutlet - 100 gr., Stewed zaub qhwv - 200 gr., Mov ci - 25 gr.
Muaj cov tshuaj yej siab	Tsev cheese - 100 gr., Rosehip decoction - 200 gr., Txiv mab txiv ntoo (ntawm qab zib) - 100 gr.
Noj hmo	Zaub xam lav - 100 gr., Nqaij nqaij - 100 gr.
2 noj hmo	Kefir 1% - 200 gr.
Zog tus nqi	1400 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Omelet (los ntawm 2 protein thiab 1 lub nkaub), hau veal - 50 gr., Lws suav - 60 gr., Mov ci - 25 gr., Tshuaj yej lossis kas fes (yam tsis muaj qab zib).
2 Noj tshais	Bio-yogurt - 200 gr., 2 khob cij qhuav.
Noj su	Zaub xam lav - 150 gr., Kua zaub kua zaub - 250 gr., Nqaij qaib mis - 100 gr., Taub dag ci - 150 gr., Mov ci - 25 gr.
Muaj cov tshuaj yej siab	Cov txiv kab ntxwv qaub - ½ pcs., Bio-yogurt - 200 gr.
Noj hmo	Braised zaub qhwv - 200 gr. nrog 1 tbsp. l 10% qaub cream, hau ntses - 100 gr.
2 noj hmo	Kefir 1% - 200 gr., Ci kua txiv - 100 gr.
Zog tus nqi	1300 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Stuffed cabbage nrog nqaij - 200 gr., Qaub cream 10% - 20 gr., Mov ci - 25 gr., Tshuaj yej lossis kas fes (yam tsis muaj qab zib).
2 Noj tshais	Cov neeg tsoo tawg (tsis muaj qab zib) - 20 gr., Cov lus tsis muaj qab zib - 200 gr.
Noj su	Cov zaub xas lav - 100 gr., Cov nqaij tsis noj nqaij - 250 gr., Cov nqaij Stewed (lossis ntses) - 100 gr., Hau nplej zom - 100 gr.
Muaj cov tshuaj yej siab	Txiv kab ntxwv - 100 gr., Txiv hmab txiv ntoo tshuaj yej - 250 gr.
Noj hmo	Tsev cheese casserole - 250 gr., Berries (ntxiv thaum ua noj) - 50 gr., 1 tbsp. l 10% qaub cream, rosehip broth - 250 gr.
2 noj hmo	Kefir 1% - 200 gr.
Zog tus nqi	1300 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Porridge (tsis yog semolina thiab tsis mov!) - 200 gr., 17% rog cheese - 40 gr., 1 qe - 50 gr., Mov ci - 25 gr., Tshuaj yej lossis kas fes (tsis muaj qab zib).
2 Noj tshais	Tsawg-rog tsev cheese - 150 gr., Kiwi lossis ½ pear - 50 gr., Tshuaj yej tsis muaj suab thaj - 250 gr.
Noj su	Rassolnik - 250 gr., Stew - 100 gr., Stewed zucchini - 100 gr., Mov ci - 25 gr.
Muaj cov tshuaj yej siab	Ncuav qab zib tsis muaj qab zib - 15 gr., Tshuaj yej tsis muaj suab thaj - 250 gr.
Noj hmo	Nqaij qaib (ntses) - 100 gr., Taum ntsuab - 200 gr., Tshuaj yej - 250 gr.
2 noj hmo	Kefir 1% - 200 gr. lossis ib lub txiv apple - 150 gr.
Zog tus nqi	1390 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Tsev cheese - 150 gr., Bio-yogurt - 200 gr.
2 Noj tshais	Mov ci - 25 gr., Nqaij 17% rog - 40 gr., Tshuaj yej tsis muaj suab thaj - 250 gr.
Noj su	Zaub xam lav - 200 gr., Qos yaj ywm ci - 100 gr., Cov ntses ci - 100 gr., Cov txiv ntoo - 100 gr.
Muaj cov tshuaj yej siab	Ci lub taub dag - 150 gr., Poppy noob kom qhuav - 10 gr., Tsis muaj suab thaj yog - 200 gr.
Noj hmo	Zaub ntsuab zaub xas lav - 200 gr., Nqaij ci - 100 gr.
2 noj hmo	Kefir 1% - 200 gr.
Zog tus nqi	1300 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Maj mam salted salmon - 30 gr., 1 qe - 50 gr., Mov ci - 25 gr., Dib - 100 gr., Tshuaj yej - 250 gr.
2 Noj tshais	Tsawg-rog lub tsev cheese - 125 gr., Cov txiv ntseej - 150 gr.
Noj su	Borsch - 250 gr., Qeeb qhwv zaub qhwv - 150 gr., 10% qaub cream - 20 gr., Mov ci - 25 gr.
Muaj cov tshuaj yej siab	Bio-yogurt - 150 gr., 1-2 mov qhuav - 15 gr.
Noj hmo	Ntsuab peas (tsis yog kaus poom) - 100 gr., Nqaij qaib nqaij ntses fillet - 100 gr., Eggplants Stewed - 150 gr.
2 noj hmo	Kefir 1% - 200 gr.
Zog tus nqi	1300 kcal

Noj	Ntawv qhia zaub mov
Noj tshais	Buckwheat porridge rau ntawm dej - 200 gr., Nqaij npua nqaij ci - 50 gr., Tshuaj yej - 250 gr.
2 Noj tshais	Cov ncuav tsis qab zib - 20 gr., Rosehip decoction - 250 gr., Kua (lossis txiv kab ntxwv) - 150 gr.
Noj su	Nqaij kua zaub kua zaub nrog nceb - 250 gr., Qaub cream 10% - 20 gr., Leeg nqaij txiav - 50 gr., Stewed zucchini - 100 gr., Mov ci - 25 gr.
Muaj cov tshuaj yej siab	Tsev cheese - 100 gr., 3-4 plums - 100 gr.
Noj hmo	Ci ntses - 100 gr., Zaub xam lav zaub xam lav - 100 gr., Braised zucchini - 150 gr.
2 noj hmo	Bio-yogurt - 150 gr.
Zog tus nqi	1170 kcal

Zaub ntsuab casserole rau pluas tshais

Zaub ntsuab yog dab tsi yuav tsum tsim lub hauv paus ntawm kev noj zaub mov hauv ntshav qab zib hom 2. Cov qe kuj tuaj yeem suav nrog cov khoom noj kom zoo. Daim ntawv qhia ua kom muaj kua thiab qab zib hauv qab zib yog yooj yim. Nws tuaj yeem muab tso rau hauv qhov cub, thiab thaum nws tab tom npaj, ua cov txheej txheem kev tu cev kom huv, ua thaum sawv ntxov.

sib tov ntawm cov zaub khov (carrots, taum ntsuab, zaub paj thiab zaub cob pob) - 100 g,
nqaij qaib qe - 1 pc.,
mis nyuj - 40 ml.

Cov zaub khov, tsis txhob defrost, tso rau hauv lub ntsej muag silicone.
Yeej lub qe nrog mis nyuj thiab pinch ntawm ntsev.
Ncuav qhov sib tov sib xyaw zaub.
Tso lub lauj kaub rau hauv qhov cub thiab ci rau 20 feeb ntawm 180-200 degrees.

Cov ntsiab lus calorie ntawm ib feem hnyav 160-180 g tsuas yog 100-120 kcal.

Green Pea Puree Soup rau Noj su

Kuv tsis pom zoo suav nrog thawj cov kev kawm rau cov neeg mob ntshav qab zib hom 2 mob ntshav qab zib hauv kev noj zaub mov ntau dhau thiab ntau ntau. Tab sis ib qho me me ntawm ntsuab taum pauv kua zaub, muaj txiaj ntsig zoo hauv txhua qhov, yuav tsis ua kev puas tsuaj ntau.

ntsuab peas (tshiab lossis khov) - 0.4 kg,
qos yaj ywm - 0.2 kg
almonds (txhoov) - 10 g,
butter - 20 g,
thyme - de,
ntsev kom saj
txiv qaub kua txiv - 10 ml
qhuav basil - 2-3 g,
tov ntawm peppers - pinch,
dej - 1 l.

Qhuav lub butter, muab cov zaub qhwv, kua txob, thyme thiab almonds hauv nws, tom qab ntawd dub li ob peb feeb.
Ntxiv cov tsuav qos yaj ywm, sau nrog dej, ua noj 5 feeb tom qab dej npau.
Ntxiv cov ntsuab peas, ua noj ntawm peb lub hlis twg ntawm ib teev.
Mash cov kua zaub nrog rab, ntxiv cov kua txiv qaub thiab coj cov kua zaub rov rau hauv lub rhaub.

Los ntawm cov khoom xyaw tshwj xeeb, 6 ntawd cov kua zaub yuav tau txais. Hauv txhua qhov kev pabcuam, kwv yees li 85-90 kcal.

Ci Mackerel rau Noj su

Rau qhov thib ob, koj tuaj yeem noj mackerel nrog cov mov siav. Tsuas yog noj cov zaub mov daj, vim dawb tsis haum rau hom 2 ntshav qab zib.

mackerel fillet - 100 g,
txiv qaub - ¼ tshooj,
txuj lom rau ntses los saj,
mov - 40 g.

Nyem cov kua txiv los ntawm peb lub hlis twg ntawm txiv qaub, nphoo mackerel rau nws.
Ncua ntses fillet nrog seasonings.
Ntim cov mackerel fillet nyob rau hauv ntawv ci thiab muab tso rau hauv qhov cub preheated rau 200 degrees rau 15-20 feeb.
Hos lub mackerel yog ci, mov yuav tsum rhaub.
Tshem lub mackerel los ntawm ntawv ci thiab pab nrog mov. Txhawm rau cov zaub mov, koj tuaj yeem noj cov txiv lws suav tshiab tshiab, hlais.

Cov kwv yees muaj calorie hauv cov zaub mov, nrog rau mov thiab txiv lws suav, yog 500 kcal. Yog li, ua tiav cov pluas su), nrog rau cov kua zaub) yuav tsis ntau tshaj 600 kcal. Yog tias qhov xav tau, nws tuaj yeem faib ua ob ntu, hloov rau cov khoom noj txom ncauj thaum sawv ntxov nrog kua zaub, tshwj xeeb yog vim muaj tus mob ntshav qab zib hom 2 nws tsis pom zoo kom noj sijhawm ntev ntev ntawm cov pluas noj.

Tav su hauv tsev cheese

Lub teeb tsev cheese nrog txiv hmab txiv ntoo los hloov cov khoom qab zib uas tsis muaj teeb meem rau koj kev noj qab haus huv, txawm tias koj yog ntshav qab zib.

muaj roj zaub cheese roj tsawg - 80 g,
qaub cream - 20 ml
Lus Suav - 50 g.

Tev tangerine, tshem tawm cov septum, faib cov nqaij ua tej daim me me.
Sib tov cov mandarin nrog tsev cheese.

Koj tau txais cov khoom qab zib, cov ntsiab lus ntawm cov calorie uas (tag nrho ntu) yog li 130 kcal.

Kua txob nrog minced qaib rau noj hmo

Stuffed peppers - ib tug zaub mov hlub los ntawm ntau. Nrog mob ntshav qab zib mellitus. Ntxiv mus, nws tuaj yeem npaj raws li cov zaub mov noj qhia. Muab hais tias koj twb tau noj mov rau pluas su, peb qhia koj kom siv cov buckwheat rau cov nqaij minced. Thiab cov nqaij yuav hloov los ntawm kev noj haus nqaij qaib mis.

tswb kua txob (tev) - 0.6 kg,
buckwheat - 80 g
nqaij qaib mis fillet - 0.4 kg,
dos - 150 g,
carrots - 150 g
qij - 2 cloves,
lws suav muab tshuaj txhuam - 20 ml,
qaub cream - 20 ml,
dej - 0.5 l
ntsev, kua txob - mus saj.

Quav dos kom zoo.
Zom carrots rau ntawm grater.
Dhau qej los ntawm kev nias.
Tig lub nqaij qaib fillet los ntawm nqaij grinder, sib tov nrog dos, qej thiab carrots, ntxiv ntsev thiab kua txob.
Boil buckwheat thiab sib tov nrog minced qaib.
Caws lub kua txob, muab tso rau hauv lub lauj kaub.
Ncuav rau hauv dej, diluting lws suav muab tshuaj txhuam thiab qaub cream hauv nws.
Stew kua txob rau 40 feeb. Yog tias koj xav tau, koj tuaj yeem xaiv lwm txoj hauv kev ua noj - nyob hauv qhov cub lossis qeeb qeeb.

Los ntawm tus nqi ntawm cov khoom xyaw uas qhia hauv daim ntawv qhia, plaub qho kev pab yuav tsum tau txais, txhua tus muaj txog 180-200 kcal.

Nws hloov tawm tias cov lus qhia hauv calorie uas koj niaj hnub noj yuav yog 1000-1050 kilocalories. Muab hais tias qhov kev pom zoo pom zoo yog 1200 kilocalories, koj tuaj yeem pheej yuav haus ib khob ntawm kefir thaum yav tsaus ntuj. Pom zoo, koj tsis tas yuav tshaib plab?

Ua ntau yam tais rau cov rooj noj mov 9, zaub mov rau lub lim tiam

Cov zaub mov txawv rau diluting cov zaub mov li ib txwm:

1. Qhia ua noj paj npleg noj.

• yaj butter,

130 g ntawm zucchini thiab 70 g ntawm txiv apples yuav tsum tau grated, ntxiv rau lawv 30 ml ntawm mis nyuj, 4 tbsp. l hmoov thiab lwm yam khoom xyaw, tshwj tsis yog qab zib, sib xyaw, qhov chaw hauv lub tais ci. Ua noj hauv qhov cub rau 20 feeb ntawm 180 °. Qaub cream hauv daim ntawv ua tiav.

2. Ratatouille - zaub zaub.

Nws yog ib qho tsim nyog los zom tev txiv lws suav nrog tshuaj ntsuab thiab qej hauv cov qos yaj ywm ci. Ntxiv cov txiaj ntsig sib xyaw rau cov nplais ntawm tswb kua txob, zucchini thiab eggplant, kib kom txog thaum ib nrab-siav hauv txiv roj roj. Stew rau 10 feeb nyob rau hauv lub hau.

Cov ntshav noj hom - cov lus qhia ntxaws ntxiv thiab cov lus qhia muaj txiaj ntsig. Cov ntshav pawg ntawm cov zaub mov xyuas thiab cov piv txwv ntawm zaub mov

Cov yam ntxwv ntawm cov khoom noj muaj txiaj ntsig ntawm pluas noj rau cov ntshav qab zib hom 2: cov ntawv qhia zaub mov rau ib lim tiam. Daim ntawv qhia ua zaub mov noj npaj thiab pub zaub mov noj rau hom zaub mov ntshav qab zib hom 2, zaub mov noj txhua lim piam

Cov ntawv qhia zaub mov "Table 2" rau lub lim tiam: yam uas tau thiab noj tsis tau. Cov ntawv qhia rau cov khoom noj "Table 2": cov zaub mov rau lub lim tiam rau ib hnub

"Cov Lus 1": cov khoom noj, cov ntawv qhia rau lub limtiam, pub khoom noj thiab zaub mov txawv. Dab tsi ua rau noj ntawm cov khoom noj "Cov Lus 1": cov zaub mov sib txawv rau lub lim tiam

Ntawv qhia zaub mov rau cov mob ntshav qab zib:

Ntawm hom ntshav qab zib hom 2, khoom noj uas cov zaub mov pub rau yuav tsum tau faib rau hauv 6 pluas noj. 9-kab mob ntshav qab zib noj zaub mov pib noj tshais ntawm gastronomic khoom thiab dej haus kub. Qhov tshais thib ob yuav tsum muaj zaub thiab txiv hmab txiv ntoo, pluas su - tais txias thiab khoom noj txom ncauj. Rau noj hmo, nws yog qhov zoo tshaj plaws los ua noj ntses, nqaij, zaub thiab cereals. Nrog rau ib qho kab mob xws li mob ntshav qab zib hom 2, zaub mov noj suav nrog zaub mov noj npaj raws li cov qauv no:

Pib noj tshais nrog zaub xam lav ntawm beets thiab txiv apples, hau ntses. Koj tuaj yeem ua fritters los ntawm zucchini. Raws li haus - dub tshuaj yej lossis kas fes nrog mis nyuj.
Qhov tshais thib ob yuav tsum muaj zaub, stewed eggplants yog qhov tsim nyog.
Noj su muaj cov zaub xam lav nrog zaub qhwv tshiab, nqaij nqaij, ob lub qe hau. Koj tuaj yeem ci ob lub txiv apple rau hauv qhov cub lossis ua txiv qaub.
Cov khoom noj txom ncauj ib tav su yuav muaj txiaj ntsig zoo yog tias peb txwv peb tus kheej rau cov cij ncuav thiab dej qab zib nrog txiv qaub.
Thawj noj hmo yuav tsum muaj nqaij lossis nqaij ntses noj. Koj tuaj yeem rhaub nqaij nyuj nrog zaub lossis ci ntses.
Ib pluas hmo ob tuaj yeem sib txig sib luag. Noj ib qho kua thiab haus ib khob ntawm kefir los yog fermented ci mis nyuj.

Peb tuaj yeem kov yeej hom mob ntshav qab zib 2, kev noj haus 9 yuav pab koj txog qhov no. Qhov tseem ceeb yog ua rau lub dag zog thiab tso cov khoom uas tuaj yeem tsim kev puas tsuaj rau koj kev noj qab haus huv thiab nce ntshav qab zib.

Saib ntxiv hauv: Cov Ntawv Xaiv Kev Xaiv Khoom Noj Qab Zib

Kev noj haus thaum cev xeeb tub - 1, 2, 3 hlis
Pob Kws Kho Mob
Kev noj haus tom qab tshem tawm gallbladder - rov qab los tag nrho lub neej
Kev noj zaub mov rau kev kub siab: yuav ua li cas thiaj hloov siab

Qhia nyob rau hauv kev sib raug zoo. tes hauj lwm

Cov khoom noj muaj ntshav qab zib feem ntau yog cov zaub mov muaj roj tsawg nrog ntsev thiab qab zib tsawg. Cov zaub mov feem ntau yog ua rau pluas lossis ci.

Cov ntawv qhia rau cov neeg mob ntshav qab zib pom zoo kom ua zaub kua zaub thiab nqaij ntses ntses - lawv muaj txiaj ntsig zoo heev, tab sis cov mov ci pom zoo kom tsuas yog noj nrog cov nplej xwb, cov mov ci no maj mam zom thiab tsis ua rau muaj ntshav qab zib ntau ntxiv.

Nws yog ib qho tsim nyog yuav tau txwv los yog tag nrho tshem tawm cov qos yaj ywm los ntawm kev noj zaub mov noj, thiab maj mam siv carrots thiab zaub qhwv, nrog rau butter, hloov nws nrog zaub.

Daim ntawv qhia ua piv txwv rau cov ntshav qab zib yuav zoo li no:

noj tshais - mis thaj los yog buckwheat rau hauv dej nrog butter, haus nrog chicory,
thib ob noj tshais - zaub xam lav ntawm kua tshiab thiab txiv kab ntxwv qaub,
noj su - borsch nrog qaub cream ntawm ib qho zaub kua zaub, nqaij qaib hau, txiv hmab txiv ntoo qhuav compote,
tav su tshuaj yej - tsev cheese casserole nrog txiv apples, dej haus rosehip,
noj hmo - meatballs nrog stewed cabbage, tshuaj yej nrog sweetener,
2 noj hmo - fermented ci mis los yog kefir.

Cov zaub mov noj qab zib rau cov ntshav qab zib tsis yog cov zaub mov ntau yam, muaj caij noj su lossis noj hmo ua ke nrog ib qho mov ci thiab nyias cov zaub ntsuab pom tshiab nrog cov zaub roj. Thiab koj yuav tsum tsis txhob xav tias zib ntab muaj ntshav qab zib tuaj yeem siv hloov suab thaj, vim nws kuj muaj suab thaj.

Lub tswv yim ntawm chav ua khob cij yog noj rau kwv yees kwv yees ntawm cov nyiaj hauv carbohydrates hauv zaub mov, chav tsev qhob cij muaj kwv yees li ntawm ib qho ntawm qhob cij, dawb - hnyav nees nkaum grams, dub lossis lis - nees nkaum tsib grams.

Txhua lub lauj kaub tais diav rau cov neeg mob ntshav qab zib muaj lawv qhov hnyav rau ib lub khob cij, piv txwv li, tsib puas grams ntawm dib thiab ob diav ntawm taum muaj ib qho XE. Nws tsis pom zoo kom noj ntau dua rau XE nyob rau ib lub sijhawm, nrog rau ntau dua nees nkaum-tsib ib hnub.

Chav nyob qhob cij hauv ntshav qab zib tuaj yeem kawm paub suav cia; koj tsuas yog yuav tsum tau xyaum me me. Noj su thiab tshais yuav tsum muaj XE ntau dua li noj hmo thiab khoom txom ncauj, thiab qhov feem pua ntawm cov zaub mov carbohydrates ib hnub yuav tsum kwv yees li ib nrab ntawm kev noj haus.

Cereals rau cov ntshav qab zib yog qhov zoo tshaj rau xaiv cov uas, ntxiv rau cov khoom noj muaj txiaj ntsig, kuj tseem muaj ntau cov vitamins thiab hlau ntau, xws li hauv buckwheat lossis oatmeal.

Nws yog qhov yuam kev xav tias txij li thaum buckwheat pom zoo rau kev siv los ntawm cov neeg mob ntshav qab zib, nws tsis muaj cov khoom noj khoom haus carbohydrates - buckwheat nyob rau hauv nws cov muaj pes tsawg leeg tsis txawv ntawm lwm cov cereals.

Nws yog vim tias qhov no tias kev ua kom muaj ntshav qab zib kom zoo tshaj yog npaj rau pluas tshais kom tsis txhob tsim lub nra ntxiv rau lub cev. Txoj hauv kev npaj cov vitamins porridge yog qhov yooj yim - tsuas yog nchuav dej rau hauv lub khob ntawm buckwheat thaum yav tsaus ntuj thiab muab qhwv rau hauv kom thiaj li npaj cov tshuaj ua kom muaj cov vitamins porridge uas tsis xav noj thaum sawv ntxov.

Noj cov zaub mov cuaj

Kev noj haus rau cov neeg mob ntshav qab zib yog suav tias yog cov tshuaj tseem ceeb uas tsis tsuas tuaj yeem ncua lub sijhawm ntawm kev kho mob, tab sis kuj zam dhau los ua cov teeb meem loj. Nws qhov teeb meem tseem ceeb yog kev sib xyaw ntawm cov khoom noj carbohydrates nrog cov zaub mov thaum nruab hnub, uas tsis ua rau cov ntsej muag ntse thiab poob rau hauv qab zib.

Unambiguously, tag nrho cov tais diav uas muaj suab thaj thiab qab zib yuav tsum tau muab cais tawm ntawm cov khoom noj, txoj cai no siv rau ob qho tib si zib ntab thiab txiv hmab.

Yog tias tus neeg muaj ntshav qab zib hom 1, kev noj zaub mov yuav tsum muaj calories tsawg, tab sis tus neeg mob yuav tsum tsis txhob poob ntau tshaj peb kilo hauv ib hlis. Kev hnyav lub cev yog qhov tseem ceeb hauv kev kho kom zoo, vim tias cov ntshav qab zib muaj feem ntau yog rog nrog kev rog, thiab tseem yog qhov tsis ncaj rau tus kabmob no.

Tus neeg mob, tau txais tus kws kho mob cov lus qhia txog cov khoom noj twg uas yog rau cov ntshav qab zib, yuav tsum khaws cov ntawv teev cov zaub mov, uas sau tag nrho cov khoom lag luam, lawv cov khoom xyaw carbohydrate thiab calories noj thaum nruab hnub.

Feem ntau cov neeg mob xav paub txog kev noj haus twg yog qhov zoo tshaj plaws rau ntshav qab zib, cov lus teb yog tus naj npawb noj haus cuaj, uas yog siv rau hauv txhua lub tsev kho mob. Nws tuaj yeem siv hauv tsev, vim nws tsis suav nrog kev siv cov khoom noj khoom haus muaj txiaj ntsig kom yooj yim, thiab muaj cov tais diav nplua nuj nyob hauv fiber.

Cov zaub mov noj rau cov ntshav qab zib yuav tsum tsis yog qhov nyuaj, koj tuaj yeem noj hauv cov khw noj mov lossis hauv chav noj mov, tab sis koj yuav tsum tau txiav txim tsuas yog muaj cov tais diav yooj yim, cov uas koj tuaj yeem suav cov khoom noj ntawm carbohydrates, thiab cov uas tsis muaj cov calories kom zais.

Qee zaum koj tuaj yeem txawm tias yuav tau noj mis nyuj khov, tab sis nws raug nquahu kom noj nws tom qab kev kawm tseem ceeb kom txo qis kev nqus. Cov vitamins rau ntshav qab zib yog qhov zoo tshaj plaws ua txoj, xaiv cov uas tsis muaj cov tshuaj txwv tsis pub.

Cov Khoom Noj Khoom Haus Ntshav Qab Zib yooj yim

Txhawm rau kuaj ntshav qab zib kom pom qhov muaj nuj nqis ze rau qhov qub, nws tsis txaus ntseeg tsuas yog los ua cov tshuaj insulin lossis noj tshuaj noj. Qhov no yog vim qhov tseeb hais tias txawm tias muaj qhov siab tshaj plaws kwv yees lub sijhawm ntawm kev tswj hwm tshuaj mus rau cov kev mob tshwm sim ntawm cev, glycemia nce ntxov tshaj li nws cov nyhuv siab tshaj plaws pib.

Vim li no, nce ntxiv qib ntawm cov piam thaj hauv cov ntshav nyob rau qee lub sijhawm. Qhov no tsis tuaj yeem cuam tshuam txog cov hlab ntsha, hlab ntsha hlwb thiab raum. Kev ntseeg tias kev siv tshuaj insulin lossis tshuaj noj ntshav qab zib, ntshav qab zib tuaj yeem ua rau txhua yam zaub mov tsis raug.

Ua tsis tiav kev noj zaub mov noj ua rau muaj ntshav qab zib mob tsis zoo, nrog rau qhov nyuaj los kho cov ntshav qab zib cov ntshav qab zib, uas muaj cov kev hloov pauv hauv cov ntshav qab zib. Raws li txoj cai, kev noj haus tau raug muab tso rau Tus naj npawb 9 raws li Pevzner. Nws yuav tsum tau kho kom haum rau txhua tus neeg mob, coj mus rau hauv tus account concomitant kab mob.

Cov ntsiab cai tseem ceeb ntawm kev ua zaub mov noj:

Proteins qhia rau hauv cov nyiaj ib txwm, muaj kwv yees sib npaug ntawm cov nroj tsuag thiab tsiaj.
Rog rog raug txwv vim tsis txaus, tsiaj keeb kwm.
Carbohydrates yog tsawg, yooj yim digestible.
Cov ntsiab lus ntawm ntsev thiab roj yog tswj tau.
Cov khoom lag luam nrog lipotropic (tiv thaiv qhov kev tso nyiaj ntawm cov rog) kev ua yog nce ntxiv: tsev me cheese, taum paj, oatmeal, cov nqaij ntshiv, ntses.
Kev noj haus muaj txiaj ntsig zoo fiber ntau thiab fiber ntau: bran, zaub tshiab thiab txiv hmab txiv ntoo tsis qab zib.
Hloov chaw qab zib, kev siv cov mob ntshav qab zib analogues - cov piam thaj hloov.

Cov zaub mov tau muab faib ua feem - tsawg kawg 5-6 zaug hauv ib hnub. Carbohydrates yuav tsum tau faib tusyees tshaj cov zaub mov tseem ceeb. Qhov no tseem ceeb tshwj xeeb nrog kev kho mob insulin. Kev noj zaub mov kom tsawg yog nyob ntawm lub hnub nyoog thiab qib ntawm kev siv lub cev.

Nrog rog dhau (hom 2 mob ntshav qab zib) nws muaj txwv.

Kev noj haus, nyob ntawm hom mob ntshav qab zib

Kev faib cov calories yog ua rau txoj kev uas qhov ntau (30%) poob rau noj su, qhov me me (20% txhua tus) noj hmo thiab noj tshais, thiab tseem yuav muaj 2 lossis 3 khoom noj txom ncauj ntawm 10% ib. Nrog kev siv tshuaj insulin, qhov yuav tsum tau ua ntej yog ib qho khoom noj nruj me ntsis los ntawm cov xuab moos thiab txhaj tshuaj ntawm cov tshuaj 30 feeb ua ntej noj mov.

Thawj hom mob, tag nrho cov khoom lag luam khoom noj tau noj nrog rau lub khob cij qhob cij, vim tias cov koob txhaj tshuaj insulin nyob ntawm lawv. Nyob rau tib lub sijhawm, cov khoom lag luam uas tsis muaj cov khoom noj roj (carbohydrates) tau raug coj los suav thaum suav cov khoom hauv cov calories ntau, lawv tsis tuaj yeem txwv, tshwj xeeb tshaj yog cov ib txwm los yog txo lub cev qhov hnyav.

Los ntawm ib qho mus rau ib chav ua khob cij koj yuav tsum nkag los ntawm 0.5 txog 2 UNITS ntawm insulin, rau kev suav tseeb, kuaj ntshav qab zib cov ntshav tau ua ua ntej thiab tom qab ua zaub mov noj. Cov ntsiab lus ntawm chav ua mov ci tuaj yeem txiav txim siab los ntawm cov cim ntsuas tshwj xeeb qhia hauv lub rooj. Rau cov lus qhia, 1 XE yog 12 g ntawm carbohydrates, qhov nyiaj no muaj ib daim ntawm cov ncuav rye uas hnyav 25 g.

Kev noj zaub mov noj rau tus mob ntshav qab zib hom 2 yog ua raws li cov kev poob phaus nrog nws tshaj, qhov kev tshem tawm ntawm cov khoom uas ua rau cov ntshav qab zib nce ntxiv, nrog rau qhov kev tso tawm ntawm cov insulin ntau ntxiv. Rau qhov no, khoom noj khoom haus hypocaloric yog tsim tawm los tiv thaiv keeb kwm ntawm kev ua si lub cev thiab noj tshuaj.

Qhov kev xaiv ntawm cov khoom yuav tsum yog ua tiav raws glycemic index (GI). Thaum kawm txog kev muaj peev xwm ua rau cov ntshav qab zib nce siab, txhua cov zaub mov muaj cov khoom noj uas yog carbohydrate tau muab faib ua pawg:

Xoom - tsis muaj cov carbohydrates, koj tsis tuaj yeem txwv: ntses, nqaij ntshiv, nqaij qaib, qe.
Qis GI - txiv ntoo, kua zaub, zaub qhwv, nceb, dib, zaub qhwv, xua, blueberries, txiv duav, zaub qhwv, txiv tsawb, txiv kab ntxwv qaub thiab lwm yam. Suav nrog qhov tsis muaj kev txwv tsis pub dhau kev noj zaub mov txhua hnub.
Qhov ntsuas nruab nrab yog tag nrho cov hmoov nplej, persimmon, pineapple, xim av mov, buckwheat, oats, chicory. Nws yog qhov zoo dua los siv thaum lub sijhawm ruaj khov ntawm kev hnyav.
Cov zaub mov uas muaj GI siab ntau tsis suav rau hauv kev noj haus: qab zib, qos yaj ywm, qhob cij dawb, feem ntau cov cereals, txiv hmab txiv ntoo qhuav, hmoov txhuv thiab cov khoom lag luam, nrog rau cov mob ntshav qab zib.

Nrog lub cev qhov hnyav, koj tuaj yeem siv cov khoom lag luam nrog nruab nrab glycemic index, nrog rau cov zaub mov qab zib ntawm cov piam thaj hloov nrog kev ceev faj, raug soj ntsuam tas li ntawm cov ntshav qab zib.

Kev Xub Thawj Cov Khoom Noj Ua Ntej

Noj hmo rau cov ntshav qab zib yuav tsum muaj thawj cov chav kawm, vim lawv muab qhov kev xav ntawm qhov puv ntoob thiab ua kom lub plab zom mov hauv plab thiab plab hnyuv. Rau lawv cov kev npaj, zaub, nqaij ntshiv, ntses, thiab cov zaub mov pub mis yog siv.

Lub broth tau siav tsuas yog qaug zog, nyiam dua theem nrab. Nrog rau cov roj (cholesterol) hauv cov ntshav, nrog rau hauv lub xub ntiag ntawm tus mob cholecystitis lossis pancreatitis, nws raug nquahu kom suav nrog cov neeg tsis noj nqaij ua ntej yuav tau noj.

Nqaij tuaj yeem xaiv los ntawm cov rog tsis muaj rog ntawm nqaij qaib, nqaij qaib ntxhw, luav lossis nqaij nyuj. Cov zaub rau cov kua zaub - zaub qhwv, zucchini, taum ntsuab, hluas taum pauv, txaij. Nws yog qhov zoo dua rau kev nqa khoom noj tsis yog los ntawm cereals, tab sis cov khoom ua nplej - oats, buckwheat, barley.

Cov kev xaiv rau thawj cov kev kawm rau lub lim tiam:

Lentil kua zaub.
Kua zaub nrog qaib cov txwv meatballs.
Beetroot kua zaub.
Mushroom kua zaub nrog taum ntsuab.
Sorrel thiab spinach zaub qhwv kua zaub nrog qe.
Kua zaub nrog zaub qhwv, ntsuab peas thiab txiv lws suav.
Pob ntseg nrog tus hlaws barley.

Rau kib, koj tuaj yeem siv cov roj zaub nkaus xwb, tab sis nws zoo dua yog tias tsis muaj nws. Rau cov kua zaub siav, ntxiv cov zaub ntsuab thiab ib qho tablespoon ntawm qaub cream pub rau. Khob cij yog siv los ntawm rye hmoov los yog nrog ceg.

Thawj lub tais tuaj yeem ua kom zoo ntxiv nrog hom ci ci.

Thib ob cov kev kawm rau cov mob ntshav qab zib

Nws raug nquahu kom siv cov nqaij rwj, stewed, hauv daim ntawv ua nqaij lossis nqaij minced. Tsis txhob kib hauv butter, thiab tshwj xeeb tshaj yog nqaij npuas lossis nqaij nyug, roj mutton. Npaj cov tais diav los ntawm veal, qaib cov txwv, luav lossis nqaij qaib, koj tuaj yeem siv cov nplaig hau thiab noj hnyuv ntxwm. Kev ua txhaum vim tias muaj cov roj (cholesterol) siab dhau mus.

Yuav ua li cas ua noj ntses rau ntshav qab zib? Koj tuaj yeem noj cov ntses hau dej, ci, aspic lossis stewed nrog zaub. Los ntawm cov ntses minced nws tau tso cai rau suav nrog cov nqaij ntses, nqaij ntses nqaij, nqaij npias nyob hauv zaub mov, qee zaum nws raug tso cai rau siv cov kaus poom hauv cov txiv lws suav lossis kua txiv.

Thaum rog dhau lawm, nqaij thiab ntses yog qhov zoo tshaj ua ke nrog zaub tshiab zaub xas lav nrog lub tablespoon ntawm paj noob hlis lossis txiv roj roj, kua txiv qaub thiab tshuaj ntsuab. Zaub xam lav yuav tsum nyob tsawg kawg yog ib nrab ntawm lub phaj, thiab qhov seem tuaj yeem faib ntawm cov nqaij los yog ntses cov tais thiab ib sab tais.

Koj tuaj yeem npaj cov chav kawm thib ob:

Braised nqaij nyuj nrog zaub.
Cod cutlets nrog stewed zaub qhwv.
Hlua qaib thiab muab txaij txaij.
Zucchini stuffed nrog nqaij.
Pollock fillet ci nrog lws suav, tshuaj ntsuab thiab cheese.
Braised luav nrog buckwheat porridge.
Zaub stew nrog boiled zander.

Nws tsis pom zoo kom suav cov nqaij rog (nqaij yaj, nqaij npuas), cov os, feem ntau cov hnyuv ntxwm, cov nqaij hauv cov nqaij. Nws yog qhov zoo dua tsis txhob noj cov kaus poom hauv cov roj, ntsev thiab cov roj ntses.

Rau sab lauj kaub tais diav, koj siv tsis tau cov tev tev, nplej zom, semolina thiab cov kwv tij, cov qos yaj ywm, cov rhaub carrots thiab beets, cov zaub uas qaub, pickles.

Khoom qab zib rau cov ntshav qab zib

Txhawm rau kom paub dab tsi los ua noj nrog ntshav qab zib hom 2 rau khoom qab zib, koj yuav tsum tsom mus rau tsom xam ntshav qab zib cov ntshav. Yog hais tias tus kab mob yog compensated, tom qab ntawd koj tuaj yeem suav cov qab zib thiab qaub txiv hmab txiv ntoo thiab cov txiv ntoo hauv cov ntawv tshiab, hauv daim ntawv ntawm jelly los yog mousses, kua txiv. Hauv qhov tsuas tsawg, qab zib thiab khoom qab zib ntawm cov khoom qab zib, cov khoom noj qab zib ntawm zib ntab yog tso cai.

Yog tias qhov kev ntsuam xyuas pom tias muaj cov ntshav qib siab ntau, tom qab ntawd tsawb, txiv hmab, hnub thiab raisins, nrog rau cov khoom qab zib tshwj xeeb thiab khoom qab zib hmoov tsis suav nrog. Koj tuaj yeem ntxiv stevia extract rau tshuaj yej lossis kas fes. Berries thiab txiv hmab txiv ntoo yog qhov zoo dua rau noj tshiab.

Txhua cov zaub mov uas muaj carbohydrate yuav tsum tau xaiv los ntawm cov npe nrog cov glycemic hauv qab.

Tsaus chocolate - 30 g.
Blueberries, dub currants, raspberries thiab txiv pos nphuab, gooseberries.
Blueberries thiab blackberries.
Chicory nrog stevia.
Plums thiab txiv duaj.

Nws tseem raug tso cai ntxiv cov txiv ntoo rau hauv tsev cheese, ua zaub qhwv cheese tsev me nrog txiv apples lossis plums, thiab siv cov khoom noj muaj rog uas muaj kua nyeem tsawg. Nws yog qhov zoo dua los ua noj lawv koj tus kheej hauv tsev los ntawm mis nyuj thiab sourdough.

Txhawm rau txo cov glycemic Performance index, nws raug nquahu kom ntxiv cov quav cij rau cov mov ci, cereals, khoom noj siv mis.

Dej qab zib rau cov ntshav qab zib zaub mov

Cov dej qab zib los ntawm chicory, rosehip, tshuaj yej ntsuab, chokeberry, lingonberry, ntuj pom thiab kua txiv txiv ntoo muaj cov txiaj ntsig zoo hauv ntshav qab zib. Koj tuaj yeem haus dej kas fes, haus cov dej qab zib rau cov ntshav qab zib thiab cocoa hauv ib qho me me nrog cov piam thaj hloov.

Cov tshuaj ntsuab hauv cov tshuaj ntsuab pom zoo, uas ua rau muaj qhov ua kom zoo ntawm kev zom zaub mov. Xws li cov nroj tsuag tau siv rau lawv: nplooj raspberry, blueberries, St. John lub wort nyom, blueberry nplooj. Tonic cov dej haus tau npaj los ntawm lemongrass, ginseng paus thiab Rhodiola rosea.

Nws yog ntshaw kom tsis txhob haus cawv, tshwj xeeb nrog kev kho insulin. Cawv tom qab 30 feeb ua rau muaj kev nce siab ntxiv hauv cov ntshav qab zib, thiab tom qab 4-5 teev nws cov kev tswj tsis tau .Txhua yam txaus ntshai yog noj thaum yav tsaus ntuj, vim tias muaj ntshav ntau nyob rau hmo.

Yog tias koj xav xaiv tsawg dua thiab muaj kev phom sij ntau dua, ces npias, cawv thiab cawv cawv, nrog rau cov ntsuj plig loj tau raug txwv tsis pub ua. Tsis pub ntau dua 100 g koj tuaj yeem haus cov cawv txiv hmab qhuav rooj, 30-50 g ntawm vodka lossis brandy, nco ntsoov noj.

Daim vis dis aus hauv tsab xov xwm no yuav tham txog kev ua zaub mov noj rau cov neeg mob ntshav qab zib.